Cauliflower Fried Rice (Video)

Cauliflower Fried Rice will trick your tastebuds in the best way possible. This 20 minute gluten-free, low-carb recipe will be a hit at your house!

Do you ever find it funny thinking about the things you know now, never thinking you’d know anything about them?

Bahahaha.

Seriously though, think about all the random, unexpected learning moments in your life so far. Growing up did I ever think I’d know the first thing about professional shirt laundering? No, but I learned real quick after working at a local dry cleaners with my best friend when we were 15 (and still hate collar stays to this day!)

MY OTHER RECIPES

Definitely didn’t think I’d ever know the rate of teen pregnancy in Iowa until I was cast as the “model” for a teen pregnancy prevention campaign the agency I interned at in college produced for a client. Can you say giant billboards all over Cedar Falls, IA plastered with 19-year-old me dressed in a soccer uniform holding a 10 month old on my hip? HORRIFYING! And when I say model I mean youngest looking person there.

I definitely couldn’t have predicted the amount of hip-hop knowledge I’d acquire in my early 20s after starting to date my Atmosphere-loving, record-collecting, sticker-slapping man, causing me to now use the hashtag #thingsrappersdontsay after Ben or I utter something super uncool and parenty like, “let’s price out Sesame Street dolls on Saturday.”

And I can say with almost 100% certainty that I would never have thought to replace rice with cauliflower for fried rice had I not been diagnosed with Celiac Disease last year, but well, here we here. I’m definitely not complaining though – this simple swap has me FLOORED!

Things in Celiac Disease land are truthfully…meh. Eating gluten-free is going well and I truly don’t find it to be a huge challenge at home, but that’s only half the battle. My body is still in healing mode which has made it sensitive to other foods like grains, including rice. This has been tough because after going gluten-free I pretty much started eating ALL OF THE RICE.

Now though, in order to help my body heal, I’m having to get creative and it’s actually been a good thing. I’m eating a ton more fresh fruits and vegetables, and making healthy swaps like using shredded cauliflower for rice in one of my favorite fake-out take-out dishes, Fried Rice. Gluten-free or not, you MUST try this dish.

Like I said, even if you don’t need to eat gluten-free, we could all use a little more plants in our diet, no? This low-carb, 20 minute supper is going to make you all kinds of happy, I just know it!

Start by slicing out the core of a small head of cauliflower, then cut the head into a few big hunks.

Next, fit a food processor with the grating attachment. If you don’t have a food processor – no sweat. Just use a box grater which you can pick up from pretty much any grocery or home store for under $15.

Pop the cauliflower hunks into the shoot then let ‘er rip.

Here’s a close up shot of the results. Visually the cauliflower is a cross between rice and hash browns.

Alrighty! Pop a large wok or nonstick skillet over high heat then add 1 Tablespoon sesame oil. If you have a sesame allergy I’d use wok oil (oil flavored with garlic and ginger,) or vegetable oil. Measure out 4 cups grated cauliflower then add it to the hot oil along with 1/2 cup frozen mixed vegetables (don’t use a mix with corn to make this dish grain free)and 2 chopped green onions.

Stir fry until the cauliflower is just starting to get tender, 3-4 minutes, then add 3 cloves minced garlic and season with salt and pepper. If you season too early in the stir fry process the cauliflower will release it’s moisture causing it to steam vs saute. That, my friends, is no good! Stir fry for another 30 seconds or so, or until the garlic is fragrant.

Next, push the cauliflower to the sides of the wok to create a well in the center, then stream in 2 eggs whisked with 1 teaspoon sesame oil. Let sit until set on the bottom then scramble and toss to combine.

Last step is to drizzle in 3 Tablespoons gluten-free Tamari or soy sauce (dish will not be GF if using traditional soy sauce) then toss to combine.

Cauliflower Fried Rice

Description

Cauliflower Fried Rice will trick your tastebuds in the best way possible. This 20 minute gluten-free, low-carb recipe will be a hit at your house!

Ingredients

serves 3

1 Tablespoon + 1 teaspoon sesame oil

2 eggs

1 small head cauliflower

1/2 cup frozen mixed vegetables

2 green onions

3 cloves garlic, minced

salt and pepper

3 Tablespoons gluten-free Tamari or soy sauce (dish will not be GF if using soy sauce)

Directions

Combine 1 teaspoon sesame oil with eggs in a bowl then whisk to combine and set aside. Chop cauliflower head into big chunks then send through a food processor fitted with the grating attachment. Alternatively you could grate the cauliflower on a box grater. Measure out 4 cups grated cauliflower then save the rest for another use.

Heat remaining 1 Tablespoon sesame oil in a wok or large nonstick skillet over high heat. Add cauliflower, green onions, and frozen mixed vegetables then stir fry until cauliflower is just beginning to turn tender, 3-4 minutes. Add garlic, season with salt and pepper, and then continue to stir fry until garlic is fragrant, 30 seconds or so.

Push mixture to the sides of the wok to create an opening in the center then add the eggs and scramble. Toss mixture to combine then drizzle in gluten-free Tamari and mix again to combine. Serve hot.

This recipe is courtesy of Iowa Girl Eats, http://iowagirleats.com.

Just when I didn’t think this dish could get any better, I had the leftovers cold. I almost weeped they were so amazing! Normal fried rice is like gravel when cold, but the cauliflower stayed nice and soft. So much win. Hope you enjoy!

158 Comments [+]

I love how you’re making the best of your restrictions! This looks like a great way to enjoy a favorite dish without the rice. I’ve had cauliflower rice twice–the first time almost scarred me for life. I reluctantly tried it again and it was good. So I know it can be good when prepared correctly. Looks like this dish has plenty of flavor!

Alright alright, I’ve considered making cauliflower fried rice before, but always assumed it was difficult. It might be time for me to finally make it! Also, I’ve been known to make quinoa (which I think is GF?) instead of regular rice as a side for chinese food.

My kids call cauliflower the magical vegetable bc we can’t have any grains or starches for a while (we’re doing the GAPS diet to heal leaky guts). It replaces rice and potatoes for us. Do you ever use frozen cauliflower to make your rice? I love to keep it on hand. I make cauli-rice to make a fajita skillet dish (we don’t do GF tortillas. Full of chemicals) and an enchilada casserole. And I put it in chicken soup to have chicken and rice soup. For that I add it to each individual bowl and ladle the soup over it so it doesn’t disintegrate by getting overcooked in the pot. What are you doing to heal?

You may have just convinced me to try this cauliflower rice thing once and for all! I have a friend who’s been trying to get me onto it for a while now and I keep resisting. You make it sound delicious though!

I was diagnosed with Celiac disease 11 years ago and never got quite as well as I should have. Fast forward to this year and I started working with a dietician that recommended I follow the specific carbohydrate diet.

The theory is that for many people with celiac it’s not only the gluten protein you can’t digest but also the starches that surround it.The traditional gluten free diet has been so simplified that it’s not as effective as it could be.

The starches in gluten are similar to those in other grains and result in the inability to properly digest them as well as other disaccharides in general (etc.lactose). The diet is basically paleo minus startchy vegetables like sweet potatoes. It’s no picnic but definitely worth a try.

If you’re interested in reading more, I’d highly suggest BREAKING THE VICIOUS CYCLE by Elaine Gottschall. I was skeptical at first but as a nutrition professional myself, I do find there is a good body of research to support it. I only wish someone had clued me into this a decade ago!

Good luck with the diet and hang in there! The first couple years are the hardest.

That paragraph about hip hop knowledge? Seriously! Sometimes I think that if I could replace every memorized lyric to every hip hop/rap (or really any) song I know, with actual, VALUABLE information, I would be the smartest person alive! Like, why is my brain able to store every beat, lyric, instrumental interlude, etc. but not the freaking code to the conference room closet at work?! As for that hashtag, I think that is the EXACT hashtag the hubby and I have been searching for every time we catch ourselves saying something totally uncool as we prep for the arrival of our babies. #stealingit

I have been eating cauliflower rice since becoming diabetic a few years ago. Love it! I keep it in the freezer – just grate and freeze it raw – for fried rice, chicken stir-fry, etc. My husband who previously would not eat cauliflower likes it when prepared this way.

Thanks for posting this! I know there are other tutorials out there for this dish, but I make more dishes off of your blog than any other. Most trusted!

I do not have celiacs, but I do have an autoimmune disorder and my nutritionist is pushing the GF life for me. I am mostly primal already and really only eat gluten maybe once a week if someone is serving me something with it outside of home, so it’s just making the decision to go that final step…the step that requires strangers accommodate you. Ugh I hate that for some reason.

I can definitely relate. Luckily we (and I’m sure you do too) have wonderfully supportive friends and family and no matter how bad we feel about it, they would do anything to help! But yes, it still sucks. :)

Love cauliflower as does my husband. Hope he enjoys it in fried “rice” as well as he does with cheese.
To the writer who says mixed veggies contain corn: there are different frozen veggies without corn, but it might take a bit of time to find them.
To those who just hate to inconvenience their hosts: Your real friends will be glad to cater to your needs. As for others, the not such good friends, consider furnishing your own meal when visiting; saves a lot of hurt feelings and tummy rumbles. Your host might be glad to not have to set aside time for just your portion of the meal, and most will be understanding instead of insulted.
Love your recipes!

One head of cauliflower and dinner in 20 minutes? I was skeptical, but this turned out exactly as pictured! Look forward to adding chicken, shrimp, and lots more spices as suggested above for variation. Thanks for all the ideas!

I’ve made other cauliflower “rice” dishes before but can always tell that it’s not really rice. I made this dish for my husband and me and was amazed. My husband ate his entire bowl and honestly did not know that it was cauliflower! I’ll be making this a lot.

This was absolutely delicious.
Didn’t have any frozen veggies.
Instead lightly sautéed some onions first.
Used this strips of carrots and added steamed snow peas.
Will be making this often.
Also added szechuan pepper at end.

I made this last night, no food processor so used a box grater and it was easier than I thought. Took some time but the rest was a breeze. My kids liked it. I asked them if they knew what they were eating. “Fried Rice” they responded…I left it at that!

completely sold! Just made it and taste like rice! I can see whipping up a batch for lunches too,
I don’t have a food processor or a box grater so I used this little Parmesan grater I had on hand..lol. A little messy and took me a little while but once that ws done…the rest was so quick!

I am well known in my family for my dislike of vegetables. But as I’ve gotten older I know I have to eat them- and set an example for my kids too. So, with heavy heart, I prepared this fried “rice” last night absolutely convinced there was no way I could choke it down. I could not have been more wrong- it was delicious and I SWEAR I could not tell I was eating cauliflower. It was so good I bragged to everyone I knew that I ate cauliflower and I sent them this link so they could try it. This is the third or fourth recipe I’ve made of yours and I am sold. Really love your stuff. You need a cookbook!!!

I’ve been a huge fan of your blog for a long time. After making this cauliflower fried rice, I’m an even bigger fan! It was quick, easy, delicious, and healthy! I truly didn’t miss the rice at all. Thank you!

[…] Well, lets just say, this was not one of my finest ideas….great intension, not so great turnout. I thought it would be so fun to surprise Adam with a Movie and Take Out Night at Home Friday night. After a little Pinterest searching I found what I was going to make, Baked Sweet and Sour Chicken, Pork Potstickers and Cauliflower Fried Rice. […]

This is great! A nice vegetarian dinner that’s even more filling than your normal chicken fried rice! The texture was definitely different than fried rice, but not bad at all and the flavors were perfect. Loved it!

[…] never taste exactly like the original dish, but sometimes can come awfully close. Once I tried a Chinese fried cauli-rice recipe that tasted so much like real Chinese fried rice, my husband said he would have believed it was […]

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hi, i’m kristin!

I'm a Midwestern wife and Mom of two little boys. After being diagnosed with Celiac Disease in 2013, Iowa Girl Eats is a place I share delicious and approachable gluten-free recipes made with everyday, in-season ingredients. Visit my Recipe Index for inspiration!MORE ABOUT ME

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